Snack is helpful: tips and options

A full breakfast is a guarantee of the normal functioning of the body for the whole day. But many do not have time to have a good breakfast because of employment, which negatively affects the work process: the stomach starts to rumble, and the feeling of hunger compels to consume harmful food. The snack, useful and tasty, is what can save from malnutrition at work. Below are products enriched with vitamins and nutrients that can be used as a snack, without worrying about the appearance of excess weight.

What food should not be used as a snack?

Chips, buns, hot dogs, shawarma and hamburgers - all this is considered a harmful food, causing obesity and health problems. They contain a large amount of fats and carbohydrates, which, getting into the body, cause the formation of fat cells, which subsequently becomes the cause of weight gain, heart disease and blood vessels.

Useful snacks at work should:

• To promote normal digestion.
• Charge a person with energy for the whole day.
• To satisfy the hunger.
• Be low-calorie.

It is not necessary that fats and carbohydrates are completely absent in snacks, the only condition is that they should be correct.

Cottage cheese

This sour-milk product is a useful, tasty snack. It contains a protein casein, quickly absorbed by the body. Calcium, contained in curd, has a beneficial effect on bone tissue, strengthening and nourishing them.

Due to the fact that cottage cheese contains animal fats, it is considered a nutritious product. You do not need to buy curd mass, curd cheeses - often in them useful, correct milk fats are replaced by poor quality vegetable (palm, rapeseed oil), causing digestive upset.

The snack, useful and nutritious, can include cottage cheese in combination with vegetables, fruits or herbs. Caloric content of 100 grams of fat cottage cheese is 230-240 kcal.

Bread

Tasty crispy bread is an excellent alternative to bread and crackers. Caloric content they have about the same as bread, but still much more useful than it. Quickly to satisfy the hunger, while not harming health, bread will help. A useful snack is difficult to imagine without this product, which has in its composition dietary fibers, amino acids, fiber, vitamins and trace elements.

When choosing bread, you should carefully consider the packaging, as some manufacturers, in the guise of a useful product, sell regular fried crackers, abundantly flavored with spices and preservatives. The most useful breads are:

• Multigrain (caloric content - 300-350 kcal per 100 grams).
• Wheat-buckwheat (250-280 kcal per 100 g).
• Whole-grain (280 kcal per 100 g).

If flour is present in the bread, yeast, butter or margarine, then it is not worth buying such a product, as using it for food will not do any good.

Muesli

The snack, useful and nutritious, is a mixture of nuts, cereals and dried fruits. Muesli can be poured with plain water, milk, kefir, yoghurt, juice, this will not make the product worse. Quality muesli contain whole grains, several kinds of nuts, and also dried fruits.

It is worth noting that useful snacking for thinners should not consist of muesli with a high sugar content (products with honey, glazed peanuts). Also, it is not recommended to use as reconstituted reconstituted juices, fatty cream and sour cream. The average caloric content of 100 g of the product is 360 kcal.

Kefir

Another sour milk product, in no way inferior to cottage cheese. The use of kefir helps to remove toxins from the body, strengthen the walls of blood vessels. The drink cleanses the intestines, has a mild laxative effect, perfectly interrupts the appetite.

Caloric content of 100 g of kefir depends entirely on its fat content:

• 1 and 1.5% - from 40 to 45 kcal.
• Low fat - 30 kcal.
• Homemade kefir - from 60 to 70 calories.
• 2 and 2.5% - from 50 to 55 kcal.
• 3,2% - 56 kcal.

Depending on the manufacturer and the raw material, the caloric content of the product may differ.

Useful products for a snack: fruits and dried fruits

People who watch their weight, experts advise eating fruit and berries, as well as dried fruits. These include:

• Figs (56 kcal / 100 g). Helps to fight excess weight, strengthens the protective functions of the body.
• Apples (52 kcal / 100 g). Fruits are rich in fiber, which improves digestion, as well as vitamins and organic acids.
• Bananas (89 kcal / 100 g). Bananas are a source of nutrition for the muscles, contain 20% of the daily intake of B vitamins, as well as vitamin C.
• Pineapples (50 kcal / 100 g). Contain the substance of bromelain, which promotes the rapid assimilation of proteins.
• Dried apricots (241 kcal / 100 g). Despite the high caloric content, dried apricots are a very useful dried fruit. It is recommended for use in people with diabetes. The substances included in its composition, remove from the body excess cholesterol, which improves the work of the heart and blood vessels.
• Cherry (50 kcal / 100 g). The use of berries stabilizes the work of the intestines.
• Currant (56 kcal / 100 g). Black fruits are rich in vitamin C, the use of currants as a snack increases immunity.

Variants of healthy snacks can be varied, if desired, you can combine both fresh fruit with berries and dried ones. Nuts, added to fruit salad, allow you to satisfy hunger faster.

Vegetables

Fresh seasonal vegetables, both as an independent dish, and in the form of salads, are ideal for snacks. They are low in calories, rich in fiber and vitamins. Everyday man's menu must necessarily include vegetable useful snacks.

For weight loss and healthy body, it is recommended to eat the following vegetables:

• Batat (86 kcal / 100 g).
• Broccoli (34 kcal / 100 g).
• White cabbage (25 kcal / 100 g).
• Tomatoes (18 kcal / 100 g).
• Eggplants (25 kcal / 100 g).
• Cucumbers (16 kcal / 100 g).
• Radish (19 kcal / 100 g).
• Radish (32 kcal / 100 g).
• Carrots (41 kcal / 100 g).
• Bulgarian pepper (20 kcal / 100 g).

Together with vegetables you can use any greens. Parsley, dill, coriander - they are all rich in antioxidants and vitamins, their use improves the condition of the skin, hair, nails, has a restorative effect on the body.

Recipes

Mini-snacks, light salads, as well as hot dishes are easy to prepare, they are created literally in a matter of minutes. Useful snacks, the recipes of which are indicated below, can be prepared both at work at lunchtime, and at home.

The only nuance - the products should only be used fresh, grease refills can not be added.

Bread with cheese

To prepare a snack, you will need low-fat cottage cheese, whole wheat bread and greens (parsley, green onions and garlic). Cottage cheese stir with greens, the mixture is ready to spread on a loaf.

In this recipe, you can change components and make new ingredients. If you add finely chopped tomatoes and Bulgarian pepper to the curd, then the snack will be even more delicious.

Sandwiches with chicken meat

The snack, useful and nutritious, is a breaded sandwich with vegetables and boiled chicken breast. Meat is better to cook in advance, before going to work. For 2 small pieces of bread put the sliced fillets, put a couple of slices of cucumber on top, sprinkle a little and sprinkle with herbs. If desired, sandwiches can be heated in a microwave oven.

Quick porridge

Oat or buckwheat flakes are easy to prepare. It is enough to pour them into a bowl, pour boiling water, and after a couple of minutes a full-bodied, tasty snack, useful and nutritious, is ready. In the porridge you can add fruits, nuts and dried fruits, as well as a piece of natural butter.

It is not necessary to buy packaged instant cereals, as often emulsifiers, stabilizers, flavors and colorants are added to improve taste and increase shelf life.

Salad "Spring"

To prepare the dish you will need:

• 1 fresh cucumber.
• Marinated cabbage - 50 g.
• Half a whole carrot (better young).
• Green onions.
• Olive oil for refueling.
• Salt to taste.

Cucumbers cut into strips, carrots grate, mix everything with cabbage, add onion, a little oil and salt.

Sandwiches with fish

For sandwiches it is better to use fish of fatty varieties: salmon, salmon or trout. Fish fillet lay on rye bread, and on top to put lettuce leaves or slices of cucumber. Fast, tasty and hearty snack is ready.

Cocktail of yogurt and banana

At home and at work, as a light, useful snack, you can use a kefir-based cocktail. The drink is made quite simply: pieces of banana are placed in a glass and crushed with a blender, then a glass of low-fat kefir and a pinch of cinnamon are added to them. Everything is thoroughly mixed.

At work, during the lunch break, the banana can be kneaded with a fork or spoon and mixed with yogurt. Consistency will resemble yogurt. The cocktail does not need to add sugar - due to the sweetness of banana pulp the drink will be slightly sweet.

Fruit salad

Here you can combine any fruit, both fresh and dried.

Dry the dried apricots and finely chop it. Apples peeled, cut into strips and mixed with dried apricots, add the grated carrot. Salad is filled with natural yogurt or low-fat sour cream.

Two large bananas cut into small cubes, combine with the crushed figs and pour half a cup of yogurt. The fig will add flavor and aroma of the East to the dish.

Homemade muesli

Muesli own preparation is much more useful and tastier than bought in the store.

List of ingredients:

• Oatmeal flakes - 1 glass.
• Buckwheat flakes - 1 glass.
• Banana - 1 pc.
• Apple - 1 pc.
• Shredded nuts (almonds, walnuts) - 100 g.
• Sliced dried fruits (dried apricots, figs, raisins or prunes) - 100 g.
• Dried pineapple (candied fruit) - 50 g.

Apple grate on a large grater, knead the banana with a fork. Fruit mix in a bowl with dried fruits, candied fruits, nuts, buckwheat and Herculean flakes. Stir the mixture thoroughly by hand. Then cover the baking sheet with baking paper and put the muesli on it with a layer of not more than 1.5 centimeters. Place in the oven and bake at a temperature of 180 ° C until a crimson crust appears on top. At the same time, the inside of the dish should remain soft and slightly moist. Ready muesli, while they have not cooled down, cut into several parts.

As in many recipes for healthy snacks, you can also change ingredients here. Add your favorite fruits, use more different groats, improvise.

Vegetable shaurma with chicken breast

This dish is ideal for those who like meat shawarma, but now sits on a diet and can not afford such a gastronomic pleasure.

Grocery list:

• Lavash - 1 pc.
• Tomatoes - 2 pcs.
• Salad - 1 sheet.
• Chicken breast (boiled) - 100 g.
• Greens - a couple of twigs of parsley and dill, 2 feathers of onions.
• Low fat cottage cheese - 1 tablespoon.
• Pepper and salt - to taste.

Cut tomatoes into slices, pepper and salt. Cut salad and meat into strips, chop the greens. Lavash sheet grease with curd, then top out to lay out vegetables, breast, lettuce and greens. The filling should be evenly distributed over a flat cake, after rolling the pita bread into a roll and divided into portions.